How To Reduce Stress: 15 Tips & Techniques

Y’all know I have sought treatment for my self-diagnosed, although no less valid, condition right? I’m talking professional help too, five years ago, in the form of biweekly visits to a psychologist for almost a year until I was officially declared free of my demons and released back into the wild.

Granted, she never actually said I was “sane,” although she must have found me mentally capable, at least enough to send on my way with a pat on the back and a very expensive pen. Just kidding, there was no pen. I’m pretty sure she never touched me either, although when hypnosis is involved, one can never be too certain.

I got something way better than a non-existent writing utensil though. Instead, I departed with enough knowledge and insight into my own psyche, where I now know what’s going to trigger my little stress bunny and even better, how to manage that same rabbit when he hops into the picture, in a much healthier fashion that I was previously employing. Cigarettes are bad.

Here’s the thing, stress is an unavoidable part of life.

It sucks and I cannot wave my magic wand and sprinkle fairy dust, also known as cheese curds, and make him disappear. It doesn’t work that way because stress never got the memo, the one which tells him to quit rearing his three ugly heads, to get back in line and to behave. Instead he does his own thing, and the best way to counteract that, is to do our own things too.

Tips & Techniques To Manage Stress

Ingest as many nutrient dense whole foodsas possible.

I sound like a broken record on this one, and it’s because these pretty babies work wonders for my mental health. When I routinely eat garbage and lots of package foods, I feel lethargic, sluggish, and my self-esteem plummets. Not so when it comes to gorgeous whole foods, fruits and veggies.

The same goes for exercise. Regular activity does a body good and is single-handedly one of the best things you can do for yourself.

On the flip side, too much strenuous physical activity taxes the body, adds strain and increases your stress so move your limbs, in moderate amounts. In short, you don’t have to climb Mount Everest, you just need to go for a stroll.

This one is the hardest for me, mainly because my mind is an Olympic level ping-pong match, with balls whizzing back and forth more than a unicyclist on crack. When I do it fairly regularly though, and I’m only talking five minutes a pop, I am more calm and centered.

Sleep. Every single stressor in your life is magnified when you don’t have enough sleep so make sure to get your zzz’s.

Make lists. They bring calm to chaos and help you get and stay organized.

My favorite list to pen in times of duress is a gratitude list. I’ll write down three things each day which make me feel grateful. It forces me to pay attention to the positive things happening in my life.

Take a break, go for a walk, or grab a cup of caffeine free tea.

These tips are magic, especially if you’re feeling stressed at that very moment. Not only does stepping back for five minutes allows you to clear your head and hit the reset button, it gives you some perspective too.

Surround yourself with things you love.

I adore flowers which means I need to buy them for myself more often, simply because they make me smile.

Stop what you’re doing and take a long, slow, and deep breath, followed by a second and then a third. Go ahead and try it right now. I’ll wait.

It may seem simple or silly, but I utilize this technique all the time, especially when I feel panic building beneath the surface. It helps push those little demons down.

Ask for helpwhen you need it.

Handling things on your own doesn’t make you strong or tough, it makes you tired and miserable, and you only end up hurting yourself.

Seek out ways to help yourself.

Join a support group, see a psychologist, and utilize your insurance benefits. Many companies offer free assistance. I used mine last summer when I felt a relapse coming on. A couple of phone calls and one in-depth workbook later, and I was back on the path to rights.

Listen to soothing music.

I bust out the Classical Station on Pandora if I’m having a rough day. Kitchen dance parties don’t hurt either.

Remove expectationsand alter deadlines if necessary.

I often feel stressed when trying to meet a self-imposed deadline. When I evaluate the deadline and shift my expectations, the pressure dissipates. For example, I wanted this blog post to go up yesterday, even though I spent almost all day Sunday traveling. Instead of stressing it, I decided to publish it on Tuesday. Shockingly the world didn’t end and I no longer had a heaping pile of pressure on my shoulders.

Identify whether the stressor is something you can control. If it’s not, learn to let it goor you’ll make yourself nuts trying to manage the unmanageable.

Laugh often.

It’s hard to be stressed when you’re smiling or giggling like a loon.

Last but certainly not least, don’t put all your eggs in one basket.

If exercise is your only form of therapy and you break an ankle, you’re kind of screwed, which is why multiple methods working in conjunction with one another is a better approach for stress management.

Yes, my name is Meghan and I’m a stressaholic. While I will never be completely normal (it’s totally overrated), I do manage my stress, some days better than others, by using these techniques.

How are you at managing stress? What are ways you’ve managed your stress before? Do you have multiple methods?

Comments

I’m sure I meet your criteria for a stressaholic too 🙂 I agree with everything here, especially “remove expectations”, which I really struggle with the most. I hate that I make my life harder by putting the pressure on, sometimes it works for me but other times it creates chaos and crazy stress! Great advice 🙂Michele @ paleorunningmomma recently posted…10 Thoughts on Yoga for Runners

It’s almost kind of funny when we stop and really evaluate where the pressure and stress comes from. It’s mostly self-created. Once I knew that, it made it much easier to stop manifesting it. 🙂Meghan recently posted…How To Reduce Stress: 15 Tips & Techniques

Great suggestions!
The hard part about managing stress is to accept that it’s up to you to actually do something about it. For the longest time I was just hoping if I ignore it, it will go away… A few broken teeth later (from keeping my jaw so tight I managed to chip a few teeth while biting food) and I finally accepted I need to actively do more. So while I was already eating well and exercising, I added meditation as well… And it really helps! 5 minutes when I’m in bed is all it takes for me to sleep better and not wake up at 4am with a wired brain 🙂

Stress is my middle name at the moment. And unfortunately I am bad at handling stress. The thing is I realize I need to DO something about it and just the thought of DOING another thing totally sends me over the edge. Luckily with a few deadlines in the near future the external triggers will be less soon. What I do when I am really stressed out is a) procrastinate (not advisable) b) drink wine (not advisable either) c) just sitting it out (maybe the least advisable). Oh and then when it’s almost too late I make tracks. Emotional stress is worse and my only way to handle it is suffer until it dulls. Oh gosh maybe I should go see a psychologist 😛Juli @1000lovelythings recently posted…Catching up Monday #20 – Ain’t nobody got time for anything

It sounds like you need to try the go for a walk approach and clear your head from all those icky demands and deadlines. It might help recharge your batteries.Meghan recently posted…How To Reduce Stress: 15 Tips & Techniques

I was going to add make sure to laugh and then I read it as I scrolled lol. Breathing is huge, people don’t realize it but the whole “square breathing” technique can really help. I have always been super good at not being affected by stress BUT I have gone through major life-stressing events which certainly tested me. In fact, I mentally felt really balanced during those times yet I came down with Shingles which is brought on by stress. It was so interesting to me – I thought I had it so under control, I was so balanced and laughing throughout the worst moments yet clearly, my body knew we were going through major life crisis and succumbed to the stress virus.meredith @ The Cookie ChRUNicles recently posted…Tried It Tuesday – Potatopia!

Great list! I’m with you on meditation being super hard because of my stupid active mind. I do use breathing some and definitely will get up from my desk and take a walk when I just need to get away for a couple minutes. Also, random, but I emailed you and you never replied and it made me sad.Chris recently posted…Preventative Maintenance

I find stress, anxiety, and depression to be interlinked in my experience. If one gets out of control, the others quickly follow. I’ve found that exercise combats all three better than just about anything else I’ve tried, though list-making ranks pretty high, too. Learning to relinquish control and not putting so much pressure on myself are two skills that I’m certainly working on but have far from mastered. I’m reluctant to try meditation since my brain also runs a mile a minute, but I’m sure you’re absolutely correct that it’s people like us that need it the most!

I will say meditation gets easier the more you do it, although I struggle with it too, especially if I’ve gone a long time without. Yoga is always great because while I’m focused on my limbs and holding such and such a pose, I’m almost meditating too, or certainly more mindful and calm.Meghan recently posted…How To Reduce Stress: 15 Tips & Techniques

More people need to use their platforms to share their experiences with mental health. Its not discussed enough in the HLB blogs and getting your mental health on point is just as important as your nutrition and exercise. Good job!

OK but — I’m kind-of shocked that you (of the bawdy sense of humor) didn’t mention one of the BEST stress relievers known to humankind. *winkwink*

I actually think you need to get the mental health piece on point first. Without that, the nutrition and exercise just don’t seem to happen or at least not regularly.

I know I missed a big one, but I wanted to make this list something everyone could do as opposed to just those with access to a partner or batteries. 😉Meghan recently posted…How To Reduce Stress: 15 Tips & Techniques

Meghan, I was really worried about reading this post today because I didn’t want to face my own (running addicted) demons but I’m actually pleasantly surprised at how NOT totally and completely screwed up I am! I actually do a lot of those stress-reducing things. My psych told me to write everything down that was filling my head to the brim so that it could get OUT. My notes section on my phone uses up about 800000000 GB of data. I watch Tommy Boy when I need to laugh, I have kitchen dance parties with my daughter, and I’ll check out that meditation app because I’m a complete donkey at staying still. Thanks Meghan!!!! I really do love you more and more every time I read your blog.Suzy recently posted…Abraham Lincoln Had a Step Mom

Gah I don’t know how you manage to know exactly what I need but I shouldn’t question the wizardry behind the screen. Thank you I needed this reminder. When all the snow is piling into one giant ball, it’s gonna roll so fast and then SPLAT. that’s me getting crushs by snow. The snow is life. Okay I don’t even know why I had to explain that… Please excuse me while I go deep breath, walk, pick flowers, get a brain massage, and cover my ears and eyes to the world. Serenity now. Serenity now. Word.

Fantastic tips Meghan!
I too used to be a major stressaholic and while I will always have those voices in my head and flutters in my tummy over issues I realise that how I deal with the specific situations is how to cope – my main one is ‘can I control it?’ If not then it is not worth stressing about. If I am in charge of the stress (ie school or home stuff) and I can’t fix it then I find talking, asking for help and exercise are the best medicine for me.
Stress isn’t talked about enough, we are all just supposed to ‘deal with it’ – it will always be there in our lives but acknowledging it and working on reducing it is key!

The control one is huge, especially if you have a tendency to want to control all the things (cough, cough).

Reducing it is key because it’s not gonna go away anytime soon. Not in today’s society so for me, learning to manage it is the only way I can function.Meghan recently posted…How To Reduce Stress: 15 Tips & Techniques

I so hastily commented that I forgot I had more to say. I totally love and agree with your list. I practice most of them actually but my coping skills have not always been healthy. In the past I abused anything and everything to numb feeling stressed or overwhelmed that I barely had any empathy left in my bones. Learning healthy tips to deal with the life jazz is a daily task but it’s nice not to live a totally double life anymore. All my crazy is out on display. Maybe too much but so what. I don’t give a flying toootly tootle doos ass.

Also you should know moving is one of the most stressful things you can do in life, so the stress you’re experiencing right now: totally normal. Have a kitchen dance party. Better yet, get down to a whole playlist.Meghan recently posted…How To Reduce Stress: 15 Tips & Techniques

I’ve never had a circus monkey before, although Oscar might be close. If it helps, I can juggle three balls for about 30 seconds before they all plummet to the ground. I’ll do some practicing, we’ll get an act together and hit the road. You can bring the flowers and all the fruit. Maybe some cheese too.Meghan recently posted…How To Reduce Stress: 15 Tips & Techniques

Stress has been at my back door a lot lately, though small, it’s always there. I chant to myself (for realzies) and focus on mantras at times to help me calm down. I then think about how I cannot change things right this moment (usually related to the foggy future or school stuff) and that helps too. Life is too short, and my worth is not determined by things I stress over. I’m loving the list, and yes to all of them.Brittany recently posted…Rooting the Canal

Good tips! I don’t get stressed so much as I get one-track-minded causing me to neglect other areas of my life (ie. during university I would suck at self care because I was so focused on school). So these tips are still super helpful for me! Meditation is something I’ve been meaning to try – I’m hoping it will help with my sleep. I’ve been such a crappy sleeper for the past 4-5 years and I will literally try anything to help me sleep better!Chelsea @ Chelsea’s Healthy Kitchen recently posted…10 ways to save money on groceries

Stress is something thats plagued me for pretty much as long as I can remember, and while I still go through periods of time where it gets really bad, for the most part I’ve go ten a lot better at keeping it under control. I think the biggest thing for me was letting go of the things I can’t control (which is like… 90% of the things I was constantly stressing over). I had to really get it through my head that I’m NOT superwoman, and that I can only do so much every day — the other things just need to wait. And the crazy thing is that the world didn’t end when I let those things go (like I thought it would), and I actually had an easier time getting things done because I wasn’t constantly bogged down with mental baggage and exhaustion.Amanda @ .running with spoons. recently posted…. as we speak… in the mountains [yet again] .

It’s amazing how much more you actually end up accomplishment when you work less hours. The breaks allow you to rest, recharge and come back better, stronger and more efficient.Meghan recently posted…How To Reduce Stress: 15 Tips & Techniques

Ahhh I wish I had more time to do everything, including reading your blog regularly! I’m so glad I happened upon this post because this fits my life exactly now. Too much stress. I’ve been working on it and your list helps a ton. I’ve been trying to reprioritize so that I can drop things low on the list (housecleaning) and focus on things high on the list (time with those I love). Thanks for sharing!!Marnie @ SuperSmartMama recently posted…Motherhood Blues

for me, it’s help.. and allowing rest. walking, a little. But if i exercise too much it does more damage. maybe we can go frolic in the flowers??? xxoolindsay recently posted…5 Portable Gluten Free Pre Workout Snacks

Seriously. Just work less. Spend more time not working and less time working. Adjust expectations about what you need to buy and WHY. We need to adjust our entire attitude toward careers and “getting ahead.” Because ain’t no one gotten to their death bed lamenting the fact that they didn’t get one more day to push out a sales report and get money to buy that friggin’ lamp that they don’t need.

I think considerable happiness and relaxation can and does come from addressing our incessant attachment to a consumer culture and how that is driving part of our collective neurosis – ie: depression and anxiety (and stress).

Work less is my favorite. It’s funny when I work less hours and schedule more time for play, I end up accomplishing more anyway because I’m rested, recharged and overall more efficient. On that note, I think it’s time to curl up with my book for the evening.

There are SO many good tips here that I do and enjoy and I don’t even know where to start woman.

That being said, thanks to you I now have a new meditiation app. I’ve been using Simply Being and am excited to try a new one. Simply Being is awesome, but I want more. MORE. MOREEE….. I think that’s the opposite of relaxed. Chill, Winston.

LOVE the list and seriously, need to take all of it into consideration. Sending it to my mum right now too whose a bigger pot head. Stress pot head.Arman @ thebigmansworld recently posted…Healthy Satay Chicken Salad

Nice article Meghan!
I have just started an MBSR course that is Mindfulness Based Stress Reduction. Mindfulness is a way to practice meditation. But I will pick some ideas from your list as well 🙂Karl recently posted…30 Meditation Tips for Beginners from Top Experts

When you practice mindfulness having images in your mind is not a purpose. If they come, they come. Mindfulness means intentional non-judgmental awareness of the present moment. As simple as it sounds, but practicing is not easy 🙂Karl recently posted…30 Meditation Tips for Beginners from Top Experts

I like your tip to get regular exercise. I’ve had high levels of stress before. Almost to the point where it would overtake me. Although, when I exercise, I feel great after. Now, whenever I’m feeling stressed, I just work out and I feel a lot better.

hope it helps people get inspired to seek a healthy lifestyle.
Stress is known to be one of the most common causes of illness in our society today, therefore people who really need to learn how to manage your stress for them this is the perfect guide ..

Hey!!
The is really interesting and helpfull too..
I must say that for a start you could try doing focused meditation, closing your eyes and breathing in and out slowly and sitting in silence for at least 10 to 15 minutes.This will really help you to refresh your mind.
Also, a highly-effective stress relief method to develop is to not waste time and effort on situations beyond your control and fix your attention on situations you can influence instead.
Thanks for sharing your great ideas..
Keep doing good work..
God Bless U!

As a expecting mom, I often feel the urge to keep up with my normal pace and do all of the things I was doing pre-pregnancy. This is a dangerous attitude to have. Granted chores, work, and errands will not do themselves, it is still important to pace oneself and to take a break when needed. If work becomes too strenuous, one might want to consider working fewer hours. If this isn’t possible, then a chat with the boss about a few extra breaks may be in order. A fifteen minute cat nap every day can work wonders for both one’s energy and spirit and can be nabbed virtually anywhere.

I do follow a nutrient dense diet because for me also makes me feel much better which helps me with self esteem. I also like to meditate which is very helpful. I need to work on expectations and be more flexible with self imposed deadlines. Thank you for the reminder.Yudith @ raisefrequency recently posted…Free Yourself Of Low Self Esteem And Shine Your Greatness